Skill: Bench Press Technique and Spotting Tips

Conditioning First Today!

2 Rounds:

Within 3 Minutes

Run 400 Meters

Within 3 Minutes

Row 500 Meters

Within 3 Minutes

100 Double Unders

Rest 2:00 b/w rounds

Comp: 150 Double Unders

Fitness: 100 Double Unders

GPP: 300 m Run, 400/300m Row, 50 Double Unders or 150 Singles

Health: 300 M Run, 2:00 Row, 100 Singles or 50 Plate Jumps

Strength: Bench Press

Build to a 3RM in 12 Minutes